Ways to get more fruit & Veg into your diet

Working out ways to get more fruit & veg into your diet can often be quite challenging. We’ve all heard the “five a day” of fruit and vegetables that we should be eating but even 5 can be difficult sometimes. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer.

How are we going to manage that? What does a portion size look like? What foods should I include?

So let’s first talk about the portion sizes and then at the end you’ll be able to get access to our “25 Ways to get more fruit & Veg E-book

What does a portion size mean?

Portion Size Handout

A portion means 80g (3oz) of fruit or vegetables. So as an example an equivalent of a small banana, a pear of three heaped tablespoons of peas or spinach.

Here are 3 different guides for you explaining more about portion sizes. 

Please feel free to download from here.

Eating fruits to help you lose weight

It is often assumed that eating lots of fruit, is really good for you especially if you are wanting to lose weight.

As a nutritionist I recommend having a MAXIMUM of 2 fruits per day and then the rest of the portions (ideally 7 – 10) is to be taken as non starchy vegetables.

One of the reasons why we say only 2 fruits as a maximum is that some fruits is incredibly high in sugar , which can affect your blood sugar balance and encourage fat storage especially if you have not eaten these with any healthy fats & proteins.

Examples of Non Starchy Vegetables

Leafy Greens:

    • Spinach
    • Kale
    • Swiss chard
    • Collard greens
    • Romaine lettuce
    • Arugula
    • Watercress
    • Bok choy

Bell Peppers:

  • Red bell peppers
  • Green bell peppers
  • Yellow bell peppers
  • Orange bell peppers

Other Colourful Vegetables:

    • Tomatoes (technically a fruit but often treated as a vegetable)
    • Cucumbers
    • Courgette / Zucchini
    • Aubergine / Eggplant
    • Mushrooms
    • Asparagus

    Cruciferous Vegetables:

      • Broccoli
      • Cauliflower
      • Brussels sprouts
      • Cabbage
      • Kale
      • Radishes

    Allium Vegetables:

      • Onions
      • Garlic
      • Leeks
      • Shallots

    Green Beans

    Summer Squash:

    Yellow squash

    Celery

     

    Grab Your FREE 25 Ways to Get More Fruit & Veg E-Book

    25 ways of getting more fruit & veg ebook download
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